Olympic lifting

Split Jerk 3-3-3-3-3-3-3

Conditioning

6 min amrap:
15/12 cal row
10 shoulder to overhead 70/50k

rest 3 mins

6 min amrap:
15 air squats
10 toes to bar

Strength

Front Squat

1 @ 70%
1 @ 80%
1+ @ 90%

Conditioning

9 min ladder – 2,4,6,8,10,12,14…..

Front squat 50/35k
Push ups

Olympic lifting

Power Snatch 3-3-2-2-1-1-1

Conditioning

10 min amrap:
30 double unders
15 power snatch 35/25k

Conditioning

3RFT, CAP 20:
10 pull ups
20 push ups
30 air squats
40 sit ups
run 400m

Core strengthening

20 min EMOM:
Strict toes to bar 5-10 reps
Weighted sit ups
Arch to hollow position on bar
Glute bridges
Elevated ring rows

Strength

Strict Press

1 @ 70%
1 @ 80%
1+ @ 90%

Conditioning

‘Nate’

20 min amrap:
2 ring muscle ups
4 hspu
8 kb swings 32/20k

Conditioning

Romanian deadlift 8-8-8-8-8

superset

HSPU

Conditioning

16 min amrap in pairs:
50-35-20
Wall balls 9/6k
Box jumps 24/20

Strength

Front squat

3 @ 65%
3 @ 75%
3+ @ 85%

Conditioning

‘Fortitude‘

30 min  in pairs

Min 1: 15/12 cal row
Min 2: 15 burpees

Strength

Strict press

3 @ 65%
3 @ 75%
3+ @ 85%

Conditioning

‘Strict Nicole’

20 min amrap:
Run 400m
Max unbroken strict pull ups
(scaled banded pull ups)

Olympic Lifting

Hang squat clean 3-3-2-2-1-1-1

Conditioning

3RFT:
15 hang squat cleans 50/35k
15 bar hop burpees

Strength

Deadlift

3 @ 65%
3 @ 75%
3+ @ 85%

Conditioning

‘The Joker’

1-10 Toes to bar
10-1 Deadlifts 100/70k